Ryan Brereton Fitness

Ryan Brereton Fitness 🏋🏼Helping everyday people train like Athletes
Strength | Fitness | Muscle | Performance
Online & In Person Coaching
DM ‘ATHLETE’ to get started..

18/06/2026

Free programmes are everywhere!

YouTube. Reddit. Instagram. Chat GPT.

You can find a training plan in 30 seconds. So why pay for a coach? Because a programme isn’t what you’re actually paying for.

Here are the 3 things you actually get that no free programme can give you.

1. Objectivity. You can’t see yourself clearly. You can’t see when your form breaks down, when you’re sandbagging the weights, when you’re avoiding the exercises that would make the biggest difference. A coach sees all of it. And tells you.

2. Adaptation. A free programme doesn’t know you got 4 hours sleep. It doesn’t know your knee flared up. It doesn’t know you’ve been stressed at work for 3 weeks. A coach adjusts the programme to reality — which means you keep progressing instead of burning out or breaking down.

3. Accountability that costs something. When you follow a free programme you can quit with zero consequence. When you have a coach — someone who knows your goal, checks in on you, and has invested in your result — quitting feels different. That friction saves more sessions than any amount of motivation ever could.

You’re not paying for a programme. You’re paying for the system that makes the programme actually work.

Comment or message INVEST if this landed. And if you want to know what coaching with me looks like 👇🏼

17/06/2026

I don’t just coach this. I live it. Every single day.

2 ACL surgeries. 1 current partial tear. And I’m still training 3-4x a week, still hitting performance PRs, still doing the thing I love & still playing football.

Not because I’m tough. Not because I push through pain. Because the programme is built intelligently — around what my body can handle, what it needs, and what it responds to.
I used to train like a bodybuilder. Chest day. Arm day. Mirror muscles. I looked decent. I moved terribly. And I kept breaking down.

Knee issues, ankle issues. The same injuries cycling back around every few months. Because I was training muscles in isolation instead of training my body as a system.

When I switched to athletic training everything changed.
Full body sessions. Speed work. Aerobic capacity. Isometric holds for joint and tendon health. Movement patterns instead of muscle groups.

Injuries reduced. Performance went up. Recovery improved. And — honestly? I look better than I ever did training for aesthetics.

Because when you train to perform, the aesthetics follow. They always do.

I’m not selling something I read about. I’m not coaching something I don’t do. This is my training. These are my results. And this is exactly what I build for every single client I work with.

If you want to know exactly how I structure my own training — and how I’d adapt it specifically for you — comment PROGRAMME below and I’ll send it over. 👇

16/06/2026

3 types of exercises every athlete does that most gym-goers skip completely.

Single leg work. Rotational core. Isometric holds.

Not glamorous. Not trending. But they’re in every serious athlete’s programme for a reason — they build the strength and stability that carries over to real performance.

Add these and watch everything else improve.

Comment ATHLETE and I’ll show you how to programme them in. 👇

12/06/2026

I know I keep banging on about it but!

Plyometrics are the most skipped exercise in most people’s training — and one of the most important.

Here’s why they matter:

⚡ They train your nervous system to produce force FAST — not just produce force
⚡ They build the explosive power that strength training alone doesn’t
⚡ They improve tendon stiffness and elasticity — which means more efficient movement everywhere
⚡ They carry over to sprinting, jumping, change of direction — the stuff that actually makes you feel athletic

Most people train hard but never train fast. That’s the gap plyometrics fill.

Comment EXPLOSIVE and I’ll send you how to add these into your current programme. 👇

A brilliant throwback result. Same Systems!Grant wanted structure. Accountability. Something that actually fit his life ...
10/06/2026

A brilliant throwback result. Same Systems!

Grant wanted structure. Accountability. Something that actually fit his life — not another programme he’d quit by week 3.

So that’s what we built.
3–4 sessions a week. Including some modified strongman training.
Purpose behind every one. A check-in so she knew someone was watching, waiting, and ready to push him when he needed it.

The training didn’t change him it was the relationship with training that changed him.

When sessions have a purpose — you stop dreading them and start protecting them.

This is a throwback but the result is the same every time someone comes to me wanting structure and accountability.

📲 DM me READY if you’re ready to feel like that. 👇

09/06/2026

Want to move like an athlete? Train explosively.

3 plyometric exercises that I’d start with that builds athletic power fast:

💥 Box jump — vertical rate of force development
💥 Broad jump — horizontal explosive power
💥 Lateral Skaters — transfer to real movement on the pitch

3 sets of 4 reps. Full rest. Quality over quantity.

Comment EXPLOSIVE and I’ll show you how to add these in. 👇

This is why I do it.Not the programmes. Not the sessions. Not the sets and reps.This.Messages from real people who came ...
06/06/2026

This is why I do it.

Not the programmes. Not the sessions. Not the sets and reps.

This.

Messages from real people who came to me frustrated, stuck, and in some cases — ready to give up on training altogether. And somewhere between week 1 and where they are now, something shifted.

They stopped dreading sessions and started protecting them.
They stopped training to punish themselves and started training to perform.
They stopped asking “why isn’t this working” and started seeing exactly why it is.

I became a coach because I know what it feels like to train hard and get nowhere. To keep getting injured. To feel like your body is working against you.

Athletic training changed that for me. And watching it change that for the people I work with — that’s the job. That’s everything.

If you’re ready to feel like that — DM ‘ATHLETE’. 5 spots open this month.

05/06/2026

Not all training is about getting tired.

Some sessions are about building the qualities that make you faster, more resilient, and harder to break.

Here’s why each exercise earned its place 👇

✅ Seated Calf Raise Iso
Targets the soleus — one of the most important muscles for sprinting, changing direction and reducing Achilles issues.

✅ Re**us Femoris Iso
Develops strength through the hip flexors and quads in positions used during sprinting. Great for acceleration mechanics and reducing soft tissue injuries.

✅ Wall Cut Drill
Teaches better force application and body positioning when changing direction.

✅ Reactive Banded Lateral Bound
Improves lateral power, reactivity and the ability to absorb and produce force quickly.

✅ Barbell Step Up (Speed Focus)
Builds single-leg power and force production while transferring well to sprinting and sport performance.

✅ Dumbbell Shoulder Press
Develops upper body strength and stability while improving force transfer through the torso.

✅ Weighted Pull Up
One of the best relative strength exercises you can do. More strength without unnecessary bodyweight equals better athletic performance.

✅ Foam Roller Occlusion Switches
Targets tendon health, blood flow and knee capacity while reinforcing positions that matter for running and sport.

✅ Cable Rotations
Builds rotational strength and the ability to transfer force efficiently through the trunk.

✅ Iso Lunge Hold
Improves tendon stiffness, single-leg stability and lower body durability while exposing weaknesses side-to-side.

Athletes don’t just train muscles.

They train tendons.
They train positions.
They train force production.

That’s what keeps you performing when everyone else is breaking down.

🔥 Save this for your next lower body session.
📩 DM me “ATHLETE” if you want to train like one.

04/06/2026

2 ACL surgeries. 1 partial tear. And I still train & play football practically pain free.

These 4 quad isometric exercises are the reason my knees hold up — and why I still programme them for every client with knee issues.

No heavy load. No impact. Just targeted tension that builds:

🦵 Knee strength
🦵 Tendon resilience
🦵 Reduced pain over time
🦵 Real performance on the field or in the gym

Isometrics are one of the most underused tools in rehab and performance training. Athletes use them. Your physio uses them. Most gym programmes ignore them completely.

If you’ve got dodgy knees, a history of injury, or just want to bulletproof your legs — these four are where I’d start.

Comment KNEES if this sounds like you👇

personaltrainer kneepain strengthtraining

03/06/2026

You haven’t failed every programme you’ve tried. Every programme has failed to keep you.

Programme hopping is the single biggest reason people spend years in the gym and see almost nothing change. Week 1 you’re all in. Week 4 you’ve already spotted the next shiny thing online.

A year later — same place. Different programme. Same frustration.

The best programme isn’t the most optimal one. It’s the one you actually finish. That’s when the results happen — in the weeks it feels like nothing’s working.

Drop me a message and I’ll find one that fits and works for you

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